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  6. Fruit salad vs. Pomegranate

Fruit salad vs. Pomegranate — In-Depth Nutrition Comparison

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How are fruit salad and pomegranate different?

  • Fruit salad is higher in vitamin A; however, pomegranate is richer in copper, fiber, folate, vitamin C, and vitamin B5.
  • Daily need coverage for copper for pomegranate is 12% higher.

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Pomegranates, raw are the varieties used in this article.

Infographic

Fruit salad vs Pomegranate infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more ManganeseManganese +26.9%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +103.4%
Contains more IronIron +20%
Contains more CopperCopper +216%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +157.1%
Contains less SodiumSodium -40%
~equal in Calcium ~10mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +21.5%
Contains more Vitamin CVitamin C +209.1%
Contains more Vitamin B1Vitamin B1 +509.1%
Contains more Vitamin B2Vitamin B2 +278.6%
Contains more Vitamin B5Vitamin B5 +611.3%
Contains more Vitamin B6Vitamin B6 +177.8%
Contains more FolateFolate +1166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit salad Pomegranate DV% diff.
Vitamin K 16.4µg 14%
Fiber 1g 4g 12%
Copper 0.05mg 0.158mg 12%
Folate 3µg 38µg 9%
Vitamin C 3.3mg 10.2mg 8%
Vitamin B5 0.053mg 0.377mg 6%
Vitamin B1 0.011mg 0.067mg 5%
Vitamin B6 0.027mg 0.075mg 4%
Potassium 116mg 236mg 4%
Vitamin E 0.6mg 4%
Phosphorus 14mg 36mg 3%
Vitamin B2 0.014mg 0.053mg 3%
Vitamin A 30µg 0µg 3%
Protein 0.51g 1.67g 2%
Calories 50kcal 83kcal 2%
Fats 0.03g 1.17g 2%
Carbs 13.05g 18.7g 2%
Zinc 0.14mg 0.35mg 2%
Choline 7.6mg 1%
Iron 0.25mg 0.3mg 1%
Manganese 0.151mg 0.119mg 1%
Selenium 0.5µg 1%
Magnesium 8mg 12mg 1%
Saturated fat 0.004g 0.12g 1%
Net carbs 12.05g 14.7g N/A
Calcium 11mg 10mg 0%
Sugar 13.67g N/A
Sodium 5mg 3mg 0%
Vitamin B3 0.356mg 0.293mg 0%
Monounsaturated fat 0.005g 0.093g 0%
Polyunsaturated fat 0.011g 0.079g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +227.5%
Contains more FatsFats +3800%
Contains more CarbsCarbs +43.3%
Contains more OtherOther +103.8%
~equal in Water ~77.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +1760%
Contains more Poly. FatPolyunsaturated fat +618.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.